Black Beans vs Steak: Nutrition, Calories & Protein Compared



Black beans - calories, kcal, weight, nutrition
Black beans - calories, kcal, weight, nutrition

Black beans vs Steak
Nutrition Facts

Black Beans
Serving size:
  change
standard serving size (86g)cup (172g)half cup (86g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Steak
Serving size:
  change
one steak (300g)cup (340g)half cup (170g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Black Beans vs Steak 100g Compare


per 100gBlack beansSteak
Calories341 271
Fat1.42 g19.02 g
Protein21.6 g24.85 g
Water11.02 g55.59 g
Calcium123 mg12 mg
Iron5.02 mg2.4 mg
Magnessium171 mg23 mg
Potassium1483 mg279 mg
Sodium5 mg58 mg
Vitaminium A17 µg25 µg
Vitaminium B1 (Thiamine)0.9 mg0.074 mg
Vitaminium B2 (riboflavin)0.193 mg0.301 mg
Vitaminium B3 (Niacin)1.955 mg5.149 mg
Vitaminium B60.286 mg0.5 mg
Vitaminium B9 (Folic acid)0.444 mg0.006 mg
Vitaminium K0.006 µg0.002 µg

Discovering the Nutritional and Culinary Worlds of Black Beans and Steak

When it comes to choosing between black beans and steak, the decision can be as much about flavor and dietary preferences as it is about nutrition. Both foods are staples in various cuisines around the world, revered not only for their versatility but also for their nutritional benefits. Whether you're a meat-lover or a vegetarian, understanding the unique qualities of black beans and steak can help you make informed decisions about your diet.

A Tale of Two Proteins: Black Beans vs. Steak

Black beans and steak both offer high levels of protein, making them excellent choices for anyone looking to boost their protein intake. A serving of black beans provides approximately 21.6 grams of protein, while a similar serving of steak boasts about 24.85 grams. However, the nutritional journey doesn't end with protein.

Black beans are a powerhouse of dietary fiber, offering an impressive 15.5 grams per serving. This is a stark contrast to steak, which contains no fiber at all. Dietary fiber is essential for maintaining good digestive health, making black beans an excellent choice for those looking to improve their gut health.

When it comes to fat content, steak takes the lead with 19.02 grams, including a significant amount of saturated fat. Black beans, on the other hand, contain a mere 1.42 grams of fat and virtually no saturated fat, making them a heart-healthy option.

Vitamins and Minerals: A Closer Look

Both black beans and steak offer a range of vitamins and minerals, though their profiles differ considerably. Black beans are rich in magnesium, iron, and potassium, providing 171 mg, 5.02 mg, and 1483 mg respectively. These nutrients play vital roles in bone health, oxygen transport, and blood pressure regulation.

Steak, while lower in these minerals, is a good source of vitamin B12, niacin (vitamin B3), and zinc, which are essential for energy production, skin health, and immune function. It's worth noting that steak also contains cholesterol, with a serving offering about 78 mg, whereas black beans contain no cholesterol, making them a better choice for those monitoring their cholesterol levels.

Water Content and Satiety

Another notable difference is the water content; steak is composed of 55.59% water, which helps contribute to a feeling of fullness or satiety after eating. Black beans, with only 11.02% water content, might not provide the same immediate feeling of fullness, but their high fiber content can lead to longer-lasting satiety, which is beneficial for weight management.

Environmental and Ethical Considerations

Beyond nutrition, many people consider the environmental impact and ethical implications of their food choices. Black beans are generally considered to be more environmentally sustainable than beef, as they require less water and land to produce and are associated with lower greenhouse gas emissions. Additionally, choosing plant-based protein sources like black beans can be a more ethical choice for those concerned with animal welfare.

Conclusion: Balancing Taste, Nutrition, and Values

In the end, whether you choose black beans or steak depends on a variety of factors, including personal taste, dietary needs, and ethical considerations. Both foods have their place in a balanced diet, offering unique flavors and nutritional benefits. By understanding the differences between these two protein sources, you can make choices that align with your health goals and values, enjoying the rich tastes and textures they bring to your meals.

Black beans 100g

341kcal

Calories source

  • 72% CARBS.
  • 25% PROTEIN
  • 4% FAT

Steak 100g

271kcal

Calories source

  • 0% CARBS
  • 37% PROTEIN
  • 63% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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